You motherfucker. I’ve been trying for years and can not do them standing to save my life.
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Nothing wrong with that man, some of the calmest lifters on the planet are the strongest.
Unless it’s a lack of focus…
Aggression without focus is no beuno, a lot of times you’ll get out of position that way
Being calm with no focus is also no beuno, everything switches of.
Focus is the key. Think about 1 to 3 KEY things that you know you need to do. Your strengths will be there, it’s the little weaknesses that we forget in max effort stuff.
Today benching I was ONLY thinking about squeezing the bar and flexing my lats, nothing else
Lol I’ve never messed with an ab wheel but I’ve read a few people on here say standing roll outs and back up are tough. They are tough, I probably couldn’t do more than 3-5.
When I raced dirt bikes my lower back was the first thing to go, so worked my abs and lower spinal erectors like a freaking monster, fixed the lower back issues when racing and I like to think it helped me build a solid “core”. On the other hand, my PT said I should do core work so who knows.
Yea I think it’s lack of focus and aggression. I literally don’t think about a single thing. The failed 405 I was thinking about the bar sliding down and killing me while I squatted. I don’t have center knurling and I was sweating like a pig. I had my wife chalk my back but I found a nice wet spot setting up. Maybe squatting with a shirt on will help.
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Yep. Shirt on.
I also like to get a good rear delt pump beforehand to loosen up the shoulders and make the ‘shelf’ bigger
apparently it’s too mooshy
Anybody who reads my journal have any idea why my bench and OHP keep slowly getting weaker and weaker? I thought it was just because I was in a coloric deficit but I’ve been above maintenance for about a week now and it’s steadily dropping.
What’s going on with this?
And what have your press workouts looked like?
I gave blood, they dug around inside a nerve or a tendon. Logan of pain, numbness, pinching, and clicking going on inside my forearm. It’s getting better, but slowly.
A typical workout that includes my shoulders would be bench, OHP, triceps stuff, then small stuff like lateral raises for front/middle/rear.
I’ve pretty much stalled on everything. I think it was the way I was training. I always work very heavy (based off of MY 1rm, not what’s actually heavy). I also think food has a lot to do with it. I basically started eating at maintenance then actually dropped some weight. Definitely not eating to grow during this period.
Today will be my first day of running 5/3/1 BBB. I’m also back on the gain train (food). Going back to the menu I originally made most of my gains on. 800 grams on chicken breast, 2 sweet potatoes, 2 cups of rice, 4 bags of oatmeal, 2 shakes and some small stuff hear and there for snacks.
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The forearm is gonna affect you mentally as well, “Ah shit, hopefully my arm doesn’t hurt when I press.” So subconsciously you may be in self preservation mode.
I’ve noticed, for myself, that less is more when it comes to pressing, my shoulders, elbows, and wrists have thanked me for reducing volume and splitting the days up, it has allowed me to recover much better.
BBB is solid, I enjoyed it immensely, but you definitely want to be back on the gain train for it, ha.
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I’m hoping using an actual professionals guided routine will aid in my growth!
And yes, I’ll be eating for sure.
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Horrible day in the gym. Seems like I find something that works for my hips, it works great for a while then all of a sudden back to square one.
I can barely squat one plate I’m in so much pain.
Today WAS day one of 5/3/1 BBB, squat day. But apparently I’m too cripple to squat. Really pissed off right now. Feel like selling all the gym equipment and going to McDonald’s.
So apparently my macros from the last time I bulked are no longer enough… guess the metabolism has sped up. Down a good bit of weight… 208 in the afternoon… which means 205ish in the morning.
5/3/1 BBB week one day 2
Bench
145 x 5
165 x 5
195 x 11 (5+)
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
BOR
Left arm still clicking and painful, kept the weight light and reps high.
Worked up to a 105x30
Also did some curls for the girlzz and some pull ups.
Well found the next lift to start plummeting back to zero. Deadlift. Really feeling down right now. This sucks.
5/3/1 BBB week 1 day 4.
OHP
95 x 5
125 x 5
135 x 11
75 x 10
75x 10
75 x 10
75 x 10
75 x 10
This is the second time I did this workout today and this go around i focused on getting it done ASAP. Not much rest.
Leg extensions and curls went great. Lowered the weight and focused on quality reps and holding under tension at the top for a second each rep. Absolutely murdered my hamstrings.
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ME TOOO!!! Same reason too. We just need to put in more work because BOARDMAN GETS PAID!!!
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Bench
155 x 3
185 x 3
205 x 8
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
BOR
Worked up to 195. Did 2 sets of 10 at that weight then worked back down eventually going to failure using 75lbs.
Did some tricep and bicep work as well.
Although bench wasn’t strong a felt good today and enjoyed my time in the gym. Nice to have a good day!
Deadlift
Worked up to 405 x 5. Going up by 30 pounds every 3 reps once I hit 225. Lots of volume. Finished with 2 sets of 10 at 225. Glutes were screamin after these.
Also think I found out one reason my OHP is dropping. I used to incline bench the same amount as flat bench… not the case anymore! Adding back incline presses!
Speaking of inclines… did a metric ton of them.
Edit: also, I started today with squats. Still too much pain to squat. Maybe I’m just not meant to squat.
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Back and biiiii’s
Pull ups
10bw
5 + 15lbs
5 + 30lbs
10bw
Straight arm lat pull downs. Multiple sets with rope attachment and straight bar. I feel like the rope hit the last harder. I also feel it in my chest which I thought was weird.
Rows on cable machine, not quite a face pull, more like neck pull lol
3 sets of 12 with the stack on 90lbs, not sure of actual amount. Then did some pump work.
These felt amazing. I had them programmed in but quit doing them. Definitely going to add them back!
Didn’t do any BOR’s because wife is working out with me and hogging the barbell. Definitely need to buy another.
Finished with dumbbell curls and ezbar curls.
Bench press
Bar x 20
75 x 10
105 x 5
135 x 5
165 x 5
195 x 5
225 x 1
135 x 15
135 x 20
OHP
Bar x 10
75 x 10
105 x 10
135 x 8
105 x 10
75 x 10
30* incline bench with rear delt raises supersets
Bar x 10
75 x 10
105 x 10
135 x 10
165 x 10
Tricep rope pull downs supersetted with 45lb KB over head tri extension.
A bunch. Got an incredible pump doing these.
Felt good today but weak. Since I wasn’t moving much weight I used minimal rest time and really attacked the workout.
I’m really struggling to eat enough. Between work and family it’s hard to get enough clean food in. Hitting my protein goals no problem but need more calories.
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